Plant-Based Probiotics: How Vegans and Vegetarians Can Benefit from Microbes
Probiotics, beneficial bacteria that live in the gut, have been shown to offer a multitude of health benefits, from improving digestion to boosting immunity. While probiotics are commonly found in dairy products, vegans and vegetarians may not have access to these sources. Luckily, there are many plant-based probiotics that can provide the same benefits to those following a plant-based diet.
Fermented Foods
One of the best sources of plant-based probiotics is fermented foods. Fermented foods undergo a process in which beneficial bacteria feed on the sugars and starches in the food, creating lactic acid. This not only preserves the food, but also creates probiotics. Some examples of fermented foods include:
- Sauerkraut
- Kombucha
- Kimchi
- Miso
- Tempeh
These foods can be easily incorporated into a vegan or vegetarian diet and provide a delicious way to get important probiotics.
Prebiotic Foods
In addition to consuming probiotics, it is also important to consume prebiotics. Prebiotics are non-digestible carbohydrates that feed the beneficial bacteria in the gut. Some examples of prebiotic foods include:
- Garlic
- Onions
- Asparagus
- Bananas
- Oats
By consuming prebiotic foods, you can promote the growth of the beneficial bacteria in your gut, allowing them to thrive and continue providing health benefits.
Probiotic Supplements
If you are unable to consume enough plant-based probiotics through your diet, there are also probiotic supplements available. These supplements come in the form of pills or powders and contain specific strains of beneficial bacteria. When choosing a probiotic supplement, make sure to look for one that is vegan or vegetarian-friendly.
Overall, as a vegan or vegetarian, it is possible to get the same health benefits from probiotics as those who consume dairy. By incorporating fermented foods and prebiotic foods into your diet, you can promote a healthy gut microbiome and boost your overall well-being.
